Stuffed Bell Peppers with Herbed Quinoa & Lentils
25min
45min
5
743
Chef's Note
For a kid-friendly version, you can make the filling less spicy by reducing the cumin and paprika. The peppers can be prepared up to a day in advance and refrigerated before baking, making this perfect for busy weeknights. For extra protein boost, the unflavored protein powder blends seamlessly into the filling without affecting the taste.
Tags
Ingredients
10 whole large bell peppers (mixed colors)
2 cups quinoa
2 cups green lentils
6 cups vegetable broth
3 tablespoons olive oil
2 medium red onion
6 cloves garlic
2 medium zucchini
3 medium carrots
1 cup fresh basil
1/2 cup fresh parsley
2 tablespoons fresh thyme
2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 cup nutritional yeast
1 cup low-fat feta cheese
1 cup low-fat Greek yogurt
2 whole lemon
2 teaspoons salt
1 teaspoon black pepper
1/2 cup protein powder (unflavored)
1/4 cup pine nuts
2 cups cherry tomatoes
Instructions
- 1
Preheat the oven to 375°F (190°C).
- 2
Rinse 2 cups of quinoa and 2 cups of green lentils separately. In a medium saucepan, cook the quinoa in 4 cups of vegetable broth according to package instructions, about 15-20 minutes until fluffy.
- 3
In another saucepan, cook the lentils in 2 cups of vegetable broth until tender but not mushy, about 20-25 minutes.
- 4
While the grains cook, prepare the bell peppers by cutting them in half lengthwise and removing the seeds and membranes. Place them cut-side up in two large baking dishes.
- 5
Finely dice 2 medium red onions, mince 6 cloves of garlic, and dice 2 medium zucchini and 3 medium carrots into small cubes.
- 6
Heat 3 tablespoons of olive oil in a large skillet over medium heat. Add the diced onions and cook for 5 minutes until softened.
- 7
Add the minced garlic to the skillet and cook for 1 minute until fragrant.
- 8
Add the diced zucchini and carrots to the skillet and cook for 5-7 minutes until vegetables begin to soften.
- 9
Chop 1 cup of fresh basil, 1/2 cup of fresh parsley, and 2 tablespoons of fresh thyme.
- 10
In a large mixing bowl, combine the cooked quinoa, lentils, and sautéed vegetables.
- 11
Add 2 teaspoons of ground cumin, 1 teaspoon of smoked paprika, 1/2 cup of nutritional yeast, 3/4 cup of the chopped herbs (reserve the rest for garnish), the juice of 1 lemon, 2 teaspoons of salt, and 1 teaspoon of black pepper to the mixture. Stir well to combine.
- 12
Gently fold in 1/2 cup of low-fat feta cheese, 1/2 cup of unflavored protein powder, and 1/4 cup of pine nuts.
- 13
Fill each bell pepper half generously with the quinoa-lentil mixture, packing it down slightly.
- 14
Cover the baking dishes with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes until the peppers are tender and the tops are lightly browned.
- 15
While the peppers are baking, mix 1 cup of Greek yogurt with the remaining lemon juice, 1/4 cup of the reserved herbs, and a pinch of salt for a sauce.
- 16
Halve 2 cups of cherry tomatoes and toss with a little olive oil, salt, and the remaining herbs.
- 17
Serve 2 stuffed pepper halves per person, topped with the herbed yogurt sauce and cherry tomato mixture. Sprinkle with the remaining feta cheese and fresh herbs.
Nutrition Information (per serving)
743
63g
72g
22g
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